How to eat at a Salad bar

How to eat at a Salad bar

eat at salad bar
eat at salad bar

I had an interesting conversation with a client today. He told me that at the office conference meet, there was a salad bar displayed but he was perplexed to see the high calorie dressings and refined breads and was curious to make better choices and give the caterer a better idea on what to serve the next time.

So here are a few pointers on how to navigate through a salad bar

  • Steer away from high calorie dressings such as mayonnaise, thousand island dressings, whipped cream and any other thick and creamy dressings. Opt for mustard, vinegar, lemon or yogurt.
  • If you do want to eat with a dressing, take less than a tablespoon at the side, as you would need more to mix if you mix up the salad.
  • Brighter the veggies,better the nutrition. Do not eat rotten looking or wilted veggies.They should look fresh and crunchy and of course clean.
  • Do not eat canned fruits, vegetables as they are high in sugar and salt. Go fresh.
  • Eat lean protein such as egg whites, chicken breast pieces, beans, cottage cheese, steamed shrimps and fresh fish. Its a no-no to egg yolks, canned and processed meats such as as sausages, salami which are high in fat and cholesterol.
  • Do not eat breads and pasta, if you do not consider your salad as a whole meal. But If you do, choose whole grain breads and smaller servings and skip the main course.
  • Choose clear soups, not cream soups.
  • Avoid fried croutons, fried noodles and cheese to cut calories.
  • Add good fats such as olives, olive oil, nuts and seeds such as sunflower seeds. If avocado is served, do not add any other
  • Skip the potato salad. It can add extra calories with carbs and fat.
  • Avoid sauces which are loaded with cream, salt and preservatives.
  • If you want a sweet platter, opt for freshly cut fruits with yogurt. Avoid sugary syrups and ice cream mixes.
  • Stick to 100% juices if served, not coke or beer.

Last but not the least, choose smaller plates and  do not load up all whats is sight. Now enjoy and eat healthy at a salad bar.

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

4 Replies to “How to eat at a Salad bar”

  1. Dear All,

    Let me share my strategy while eating out at hotels while on business.

    Most of the food in Indian Hotels Buffet is recycled and also we tend to add calories in wrong place. My plan is as follows:

    1. Go around and look at the entire spread before starting.
    2. Normally I select Fresh Fruits, Rice, Daal, Roti.
    3. In case of Roti, be patient and request for a fresh lot. Avoid buffet bucket.
    4. Request for fresh Curd with Sugar if you have a sweet tooth. Normally they oblige.
    5. Request hot water to Drink. Hoon Uddak is a good media to wash down.
    6. Try soup, if it looks fresh and appetizing.
    7. Happy Eating, Be Healthy…..Drink a glass of Buttermilk before leaving…
    Don’t be shy. You look older if you are shy and not confident.

  2. Dear All

    I missed out on main issue of salads. Sometimes they are not in good

    When in doubt leave out the salads. Concentrate instead on hot cooked
    food as uncooked food in India can sometimes be risky.

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